Coconut milk is defined as the liquid expressed from the
meat of the coconut with water added. Coconut milk is a very nutrient-dense
food containing calcium, Omega 3 fats, fiber and protein. It is a sweet and
luxurious treat that you can add to smoothies, or just take alone as a
nutritional supplement. Try cooking with coconut milk, because the chemical
compositions of the oils in the milk don’t change; it doesn't lose its
nutritional benefits like some oils.
Fat
Coconut milk is a good source of fat for the body. Coconut
oil contains several different types of fat, such as saturated fat,
polyunsaturated fat, Omega 3 fats, Omega 6 fats and monounsaturated fat. Your
body actually needs a certain amount of healthy fat for your heart, brain and
health. Omega 3 fatty acids also reduce inflammation, as well as lubricate your
cells and joints.
Sugars
Coconut milk is very sweet, yet it contains a small amount
of sugars such as glucose and fructose. The body does need a small amount of sugar
to use as energy. Coconut milk is very dense, so even though it is rich, it
only contains about 1 to 2 percent sugar. This is why the milk has a thick,
sweet taste.
Calcium
Coconut milk also contains a good amount of calcium. One cup
of coconut milk contains about 200 IU (International Units) of calcium. Your
body needs calcium for healthy teeth and bones, as well as your immune system.
Coconut milk also contains trace minerals such as sodium, potassium, iron,
phosphorus and copper.
Protein
Coconut milk contains very small levels of protein. The type
of protein found in coconut milk are alanine, cysteine, arginine and serene.
These are easily digestible, simple proteins. Your body uses protein to
maintain and build new cells. Your hair, nails and skin are made up mostly of
protein.
Micro-nutrients
Coconut milk is high in iron, with 22 percent of the
recommended daily allowance. It also has 110 percent of the daily
recommendation of manganese. Coconut milk is also high in magnesium,
phosphorus, potassium, copper, selenium, zinc, folate and vitamin C. It also
contains vitamin E, vitamin K, thiamin, vitamin B6, niacin, choline and
pantothenic acid.
Here are a few recipes that you can use coconut milk in. Enjoy!
Mangoberry
Smoothie
Featuring Silk Pure
Coconut Original Silk-Pure Coconut
Serves 2
Ingredients:
1 cup Silk Pure Coconut Original coconut milk
½ cup fresh or frozen mango pieces
½ cup fresh or frozen strawberries
½ tsp. freshly grated ginger
1 tablespoon agave
½ cup ice
Preparation
Blend until smooth. Sip with a bendy straw.
Pumpkin Bread
Featuring Silk Pure
Coconut Original Silk-Pure Coconut
Ingredients:
2 ½ cups all-purpose flour
1 cup whole wheat flour
2 cups light brown sugar, packed
2 teaspoons baking soda
1 teaspoon baking powder
1 teaspoon salt
2 teaspoons nutmeg
2 teaspoons cinnamon
1 15-ounce can pumpkin, or 2 cups fresh pumpkin puree
½ cup vegetable oil
½ cup applesauce
2/3 cup Silk Pure Coconut Original coconut milk
¼ cup maple syrup
1 cup chopped walnuts, optional
Preparation
Preheat oven to 350 degrees. Coat two loaf pans with cooking
spray.
In a large bowl whisk together flours, brown sugar, soda,
baking powder, salt, nutmeg and cinnamon. In a separate bowl combine pumpkin,
oil, applesauce, Silk Pure Coconut and maple syrup.
Combine wet and dry ingredients, stirring until combined.
Don't over mix. If using walnuts, fold most of the nuts, reserving ¼ cup to
sprinkle on top. Divide batter between the prepared pans and sprinkle with
reserved nuts. Bake for 60-75, or until a knife inserted in the center comes
out clean. Cool in pan for 5 minutes, then remove from pans and cool
completely. Store tightly covered at room temperature or freeze.
Jamaican Rice and
Peas
Ingredients
¼ cup gungo (pigeon) peas*
1 clove of garlic
1 green scotch bonnet pepper
Escallion
Black pepper
Thyme
A pinch of salt
2 cups rice
coconut milk (or coconut [to make coconut milk], cut coconut
in small pieces and blend with about 3 cups water in a blender. strain the
blended solution with a strainer to separate the milk.
Directions
Wash peas and soak in 2 cups of water.
Pour peas and water in a pot with the garlic and bring to
boil.
Cook peas until tender adding more water if necessary.
When peas are cooked add coconut, salt, whole pepper, black
pepper, thyme and escallion.
Let season simmer.
Wash rice, if necessary, and then add to the pot. Use a fork
to mix everything together.
Cook on a low until the rice is tender.
Serve and enjoy!
*You can also use red kidney
beans.
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